Delicious, easy summer vegetable meals can help you stretch your food budget

Summer’s bounty is here! Many colourful and fresh summer vegetables are available at farmer’s markets, grocery stores, and backyard gardens. Sunshiny golden corn on a cob, deep purple eggplants, red beets and peppers of all colours are just a few examples. There are also tomatoes, green beans, cucumbers and many other vegetables. They can be placed on top of your summer feast with little preparation.

Healthy vegetables should be on the centre of your plate

The “veg-centric” movement aims to make vegetables the star of a meal. It teaches people how they can transform ordinary vegetables into creative side dishes and entrees. This trend allows vegetables to have bold flavours through grilling, layering and caramelizing them. These steps can be done with a stovetop skillet or backyard grill.

Summer vegetable meals offer many important health benefits. Moore states that vegetables such as eggplants and beets are high in fibre. A high-fibre diet can lower cholesterol, improve digestion, and help maintain stable blood sugar levels. Vegetables are low in calories, high in volume, and can help you lose weight.

There are many essential vitamins, minerals and phytochemicals in summer vegetables, including flavonoids. “For instance, cooked tomatoes are high in carotenoids, which can be associated with inhibiting the growth of cancer and improving the immune system. Moore also says that beets are an excellent source of folate as well as potassium.

Simple summer vegetable recipes

Are you wondering what to do with all the harvest? Moore suggests that you keep it simple and make a meal with vegetables, whole grains, legumes (beans, lentils), or both. These three meals will satisfy the cravings.

Grilled eggplant steak served with cucumber, tomato and onion.

1. Cut an eggplant in three equal-inch slices (root to stem). Drizzle olive oil and some black pepper on each side. Grill both sides until tender.
2. Slice two tomatoes, one cucumber and half of a red onion. Mix in a can of chickpeas that have been rinsed and drained. Mix in olive oil, red wine vinegar, and oregano.
3. Serve the salad on top of the eggplant steak. Sprinkle with feta cheese if desired.

Veggie pita with gazpacho

1. Blend a few tomatoes, a cucumber and half of a red onion in a blender. Blend until smooth or coarser as desired. Blend for another few seconds. Allow to chill for 30 minutes.
2. Spread a tablespoon of hummus on a whole-wheat pita. Slices of zucchini or carrots can be added, along with some arugula and salad greens.
3. Half a cup gazpacho can be served with the pita.